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Gemiddelde Workout

Work Out 1

Gemiddeld   29 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells

Jen Schull
 		    Toegevoegd door Jen Schull
Work Out 1
Tags
Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuut
Rest
Rest
30 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minuut
Rest
Rest
35 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 seconden
Rest
Rest
30 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
35 seconden
Rest
Rest
30 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconden

Set 2: 1 ronde
Rest
Rest
1 minuut
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minuut
Rest
Rest
1 minuut
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconden
Rest
Rest
30 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 seconden
Rest
Rest
30 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minuut
Rest
Rest
15 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconden
Rest
Rest
40 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 seconden
Rest
Rest
1 minuut

Set 3: 1 ronde
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuut
Rest
Rest
30 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minuut
Rest
Rest
35 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 seconden
Rest
Rest
30 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
35 seconden
Rest
Rest
30 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconden

Set 4: 1 ronde
Rest
Rest
1 minuut
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minuut
Rest
Rest
1 minuut
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconden
Rest
Rest
30 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 seconden
Rest
Rest
30 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minuut
Rest
Rest
15 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconden
Rest
Rest
40 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 seconden
Rest
Rest
1 minuut

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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